These high-protein overnight oats get their protein from plain Greek yogurt and milk. Rolled oats, raspberries and chia provide around 10 grams of fiber in the same jar. Mix the base in about five minutes, refrigerate it before bed, and add the fruit in the morning if you prefer a fresh topping.
Published by Nutritional Growth · Editorial standards and corrections
Greek yogurt overnight oats recipe
Makes one jar. Prep time about 5 minutes. Chill time 6 to 12 hours.
- 40 g old-fashioned rolled oats (about ½ cup)
- 170 g plain nonfat Greek yogurt (about ¾ cup)
- 60 mL 2% milk (¼ cup)
- 6 g chia seeds (about ½ tablespoon)
- 60 g raspberries (about ½ cup), fresh or thawed in the fridge
- Ground cinnamon to taste, optional
- Mix the yogurt and milk in a clean jar or lidded container until smooth. Stir in the oats, chia and cinnamon. Scrape the bottom so there are no dry pockets of oats or seeds.
- Cover and refrigerate for 6 to 12 hours. Stir the raspberries into the base before chilling for a softer texture, or keep them chilled separately and use them as a topping.
- In the morning, stir thoroughly. If the oats are too thick, add milk one tablespoon at a time until you like the consistency.
How much protein and fiber are in one jar?
One serving has approximately 26 g protein and 10 g fiber. Greek yogurt provides most of the protein. Rolled oats contribute roughly 4 g of fiber, raspberries roughly 4 g, and chia roughly 2 g. These are estimates based on generic ingredient values from USDA FoodData Central. Check your product labels if you want a closer estimate for your jar.
How to make it with ingredients you already have
- Use plain dahi or curd. Start with less milk if the curd is loose, then add more to thin it. Check the protein on the label since ordinary curd and strained Greek yogurt can differ substantially.
- Swap the berries for chopped pear. Leave the skin on for extra texture. Stir in the pear just before eating if you like it crisp. The fiber total will change.
- Make it dairy-free. Use unsweetened soy milk and a plain soy yogurt with a protein amount that suits your needs. Use the package values to recalculate the protein in your jar.
- Adjust the chia. If you are just starting to add more fiber, use a smaller amount of chia and fruit. Increase portions gradually as you get used to them.
Can you make overnight oats without protein powder?
Yes. Plain Greek yogurt is the main protein ingredient in this recipe. If you change the yogurt, look at grams of protein per 100 g so you can compare products with different serving sizes.
What keeps overnight oats from turning mushy?
Use old-fashioned rolled oats for a softer bite with some texture. Start with the listed amount of milk and thin the mixture after chilling. Keep any crunchy toppings separate until serving. MedlinePlus’s overnight oatmeal recipe also uses a 6- to 12-hour chill and gives options for when to add toppings.
For a savory breakfast on another day, try the moong and besan ideas in our high-fibre Indian breakfast guide. Explore more ways to use curd and pulses in our guide to everyday nutritious foods.
